WOD: 11/07/11

by on Nov.07, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 530
Today we are performing burpee pull ups. This exercise is exactly what it sounds like. A burpee with a pull up in it. Remember, in order to complete a burpee you finish with a jump while clapping your hands over your head. In this exercise, you replace the clap with a pull up. After the pull up, you drop down into the push up position and start the next burpee.

30 rounds of: 1 burpee and 1 jumping pull up for time.

30 burpee pull ups for time.

50 burpee pull ups for time.

Post time to comments.

Cool Down
50 sit ups.